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Canola has the lowest saturated fat of any culinary oil.
Canola contains less than half the saturated fat of olive oil. The U.S. FDA has authorized a qualified health claim: replacing saturated fat with 1½ tablespoons of canola oil daily may reduce the risk of coronary heart disease.
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Canola is high in monounsaturated fat.
Monounsaturated fats lower "bad" LDL cholesterol and help stabilize blood sugar levels. Compared to other common cooking oils, canola is one of the top sources of this beneficial fat type.
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Canola has the most ALA omega-3 of any cooking oil.
Alpha-linolenic acid (ALA) is an anti-inflammatory omega-3 fatty acid the body cannot produce on its own. One serving of canola oil supplies 81% of the recommended daily intake for adults — more than any other cooking oil.
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Canola contains zero trans fat and zero cholesterol.
Trans fats raise harmful LDL cholesterol and suppress protective HDL. Excess dietary cholesterol is also linked to increased heart disease risk. Canola oil contains neither — making it one of the cleanest options in the cooking oil aisle.
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Canola contains Vitamins E and K.
One serving provides 16% of the recommended daily intake of antioxidant vitamin E — a nutrient that often falls short in the American diet — plus 20% of vitamin K, which supports normal blood clotting and flow.
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Plant sterols are linked to lower heart disease risk.
Canola is a meaningful source of plant sterols, compounds that research suggests can help reduce cardiovascular disease risk — rounding out one of the strongest heart-health profiles of any commonly available cooking oil.
"Limited and not conclusive scientific evidence suggests that eating about 1½ tablespoons (19 grams) of canola oil daily may reduce the risk of coronary heart disease due to the unsaturated fat content in canola oil. To achieve this possible benefit, canola oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day."